Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	150% 195g	130g per day for Men 19-50 years
Sugars	79% 57.4g	34.2% 25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.93% 4.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	111% 42g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	106% 59.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	874% 7870μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	135% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 128mg	312% 281mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.7% 9.4mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	90% 7.2mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.7% 320mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	134% 4560mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	21.7% 801g	19.4% 718g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Boiled Young Pigeonpeas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin versus 1 kg of Boiled Young Pigeonpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 1 kilogram of Boiled Sweet Potato no Skin has 393.5 times more Vitamin A, 3.1 times more Vitamin B6 and 2.9 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 6.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4 times more Vitamin B3, 16.7 times more Vitamin B9, 2.2 times more Vitamin C and 9.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Boiled Young Pigeonpeas with Salt:

• 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 1.5 times more Calcium, 2.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 6 times more Selenium, 8.9 times more Sodium and 4.1 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 2.3 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 1 kg of Boiled and Drained Young Pigeonpeas with Salt contains 1.5 times more Energy, more Omega 3, 14.1 times more Omega 6, 1.7 times more Fiber and 4.4 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Boiled Young Pigeonpeas with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6